Tuesday 1 Jun - 1-5 - Rope Climb, Wall Climb. 200m Run after each set.

Strength - Back Squat

Monday 31 May - 21-18-15-12-9-6-3 - Box Jump Over, Push Jerk (50/35)

Strength - Clean & Jerk Complex

Sunday 30 May - 3 Rnds - 2 Min Row, 1 Min Rest, 2 Min Wall Climb, 1 Min Rest, 2 Min AirBike or BikeErg, 1 Min Rest, 2 Min SitUp, 1 Min Rest

Doors Open @10am. WOD starts at 10:10am

Saturday 29 May - 7 Rnds - 7 DeadBall Squat (60/40), 7 Toes To Bar, 7 WallBall, 7 Behind the Neck Press (20/15), 7 Burpee PullUp, 200m Run

Friday 28 May - Partner WOD - 100 Cal SkiErg, 50 Devils Clean and Jerk (15/10), 100 Cal BikeErg, 50 Devils Snatch (15/10)

Strength - 3 Rnds - 20 Split Stance Romanian DeadLift, 20 Goblet Good Morning, 20 Single Leg Glute Bridge

Thursday 27 May - 8 Rnds - 30/20 Cals - any machine. Rest for the time it takes for each round. Then 1K Run, 90sec Rest, 400m Run

Wednesday 26 May - In 35 Mins - 15-15-15-15-15 Burpee, 10-20-30-40-50 Box StepUp. In any time remaining build to a heavy complex of 3 Hang Snatch, 3 OverHead Squat

Daf completed his first Olympic distance triathlon on the weekend. Good one!

Tuesday 25 May - 16 Min AMRAP - 3 Strict HandStand PushUp, 6 Box Jump Over, 9 Kipping HandStand PushUp, 12 Goblet Squat (32/24)

Gymnastics WOD - 8-6-4-2 - Muscle Up (or PullUp) - 20 Plank Shoulder Taps after each set.

8-6-4-2 - Dip - 20 Hollow Rock after each set

Monday 24 May - 5 Rnds - 3 Power Clean (60/40), 6 Push Jerk, 9 Front Squat. 3 Min Rest. 3 Rnd - 9 Thruster (60/40), 18 Toes To Bar, 21 KettleBell Swing (24/16). 3 Min Rest. 1 Rnd - 75/50cal Row, 200 Double Unders

CFD teams from the Abode competition on the weekend.

Adam, Emma, Dani, Yosef, Paul, Val, Carl, Paddy, Billie, Nat, Laura, Mitch, Amy, Tai, Veronika and Steve. Great work everyone, we are very proud of you all!

Sunday 23 May - Open Gym 10 - 11am

WOD - In 36 Mins - 10-1 KettleBell Swing - 10/7 Cal Row after each set. 10-1 Goblet Squat - 7/5 Cal SkiErg after each set. 10-1 KettleBell OverHead Lunge - 10x7m Shuttle Run after each set. In any time remaining - Partner Cals (swap every minute)

Saturday 22 May - Pair Up Throw Down

Don’t worry if you haven’t got a partner for this WOD, you will be paired up at the session. 

Also, if you don’t want to pair up you can go solo.

Friday 21 May - 4 Rnds - 10 Dumbbell Hang Clean & Jerk (22.5/15), 15 Russian Twist (22.5/15), 20 Box Jump

Strength - Front Squat

Thursday 20 May - 50 PullUp - every break 10/7 PushUp. 70/50 PushUp - every break 5 PullUp. Rest 1 Min. 4 Rnd - 400m Run, 30 Squat. Rest 1 Min. 100 SitUps

This Saturday the WOD will be The CrossFit Pair Up Throw Down

You can register, enter your score and go on a worldwide leaderboard, like the open.

 If that’s not your thing, you don’t have to register, it will just be our Workout of the Day. 

This event is not judged, it’s just friendly competition and/or fun!

Pair up with someone or be paired up on the day.

crossfit.com

Wednesday 19 May - 10 Rnds - Every 2 Mins - 4RM DeadLift

 Finisher - 5 Min AMRAP - Strict HandStand PushUp

Tuesday 18 May - 12 Min AMRAP - 2 Rope Climb, 16m Dumbbell OverHead Lunge (20/15), 16 Box Step Up (20/15), 16/12cal Row

Strength - Snatch Balance and Muscle Snatch

Monday 17 May - In 4 Mins - 400m Run, Max Distance HandStand Walk. 1 Min Rest. In 4 Mins - 400m Run, Max L-PullUp. 1 Min Rest. In 4 Mins - 400m Run, Max Triple Under. 1 Min Rest. In 3 Mins - 200m Run, Max Distance HandStand Walk. 1 Min Rest. In 3 Mins - 200m Run, Max L-Sit PullUp. 1 Min Rest. In 3 Mins - 200m Run, Max Triple Unders

Sunday 16 May - Open Gym 10-11am

Door open @10am. WOD starts @10:10am

WOD - ‘Double Tabata’ - Bike Erg, PushUps, Row, SitUps, AirBike, Squats.

Saturday 15 May - ‘Devils Mile’ - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl

Both sessions tomorrow are at Casuarina Beach. 

We will go to breakfast at De la Plage after the 8:30am and have a couple of beers after the 4pm session. 

Bring plenty of water and sun protection. 

Friday 14 May - 3RM Hang Power Clean the 30 reps @50%. 2 Min Rest. 3RM Push Jerk then 30 reps @50%

Saturday we are taking it to the beach. Both the 8:30am and 4pm sessions will be at Casuarina Beach. 

Google Maps your way to Daribah Road Carpark, it’s a short walk to the beach from there. 

Thursday 13 May - Partner WOD - 12 Min AMRAP - 10/7 Cal AirBike, 10 Dumbbell Push Press (15/10). 12 Min AMRAP - 7 PullUp, 7x7m Shuttle Run. 12 Min AMRAP - 10 Cal Row, 7 Burpee Rower

Wednesday 12 May - In 30 Mins - 30 Clean & Jerk (60/40), 600m Run, 25 Back Squat (50/35), 600m Run, 20 Power Snatch (40/30). In time remaining establish 1RM of 1 Power Snatch, 1 Back Squat, 1 Behind the Neck Jerk

Tuesday 11 May - 4 Rnds - Every 2 Mins - 4 Wall Climb, Max Box Jump Over

Strength - Bench Press 

Skills/Gymnsatics WOD - 7 Min AMRAP - 1 Rope Climb, 3 Strict HandStand PushUp, 9 Hollow Rock

Monday 10 May - 5 Rnds - 30 sec Double Unders, 30 sec Rest. 5 Rnds - 30 sec WallBall, 30 sec Rest. 5 Rnds. - 30 sec - Atomic SitUp, 30 sec Rest

Strength - Back Squat

This Saturday we will WOD at Casuarina Beach (Yes, it is The Devils Mile!)

After the 8:30am we can go to De La Plage for breakfast and after the 4pm, Beers.

Sunday 9 May - Open Gym 10 - 11am

WOD - Partner or Solo - 100 Cal (any machine), 100 Mountain Climber, 100 Push Press (20/15), 100 Ring Row. Every Minute - 3 Burpee.

Doors open 10am. WOD starts 10:10am

Saturday 8 May - 12 Min AMRAP - 12 Dumbbell Clean & Jerk (20/15), 12 V Sit, 12 Reverse Lunge Step. 2 Min Rest. In 12 Mins - 1K Run, 1K/800m Row, 50 Double Under - In time remaining - Max Devils Squat. 2 Mins Rest. Every Minute On The Minute - 12 Mins - Odd - 10 Wall Ball, Even - Max Toes To Bar

Friday 7 May - 400m Run, 10 OverHead Squat (60/40), 300m Run, 20 OverHead Squat (50/35), 200m Run, 30 OverHead Squat (40/30)

 Skill - HandStand Walking. Strength - OverHead Squat

Thursday 6 May - Partner WOD - In 32 Mins - 120/100 Cal Row, 100/80 Cal AirBike, 80/60 Cal BikeErg, 60/40 Cal SkiErg, 100 Double Under. In time remaining AMRAP - 3 Strict PullUp, 3 Ring Dip

Wednesday 5 May - ‘Nate’ - 20 Min AMRAP - 2 Ring Muscle Up, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Skills WOD - 3 Rnd - 1 Min Pistol Squat, 1 Min Triple Unders, 1 Min Rest

Tuesday 4 May - 32 Min AMRAP - 30 Dumbbell Snatch (20/15), 30 MedBall Clean, 20 Dumbbell Push Jerk (20/15), 20 Slam Ball, 10 Dumbbell OverHead Squat (20/15), 10 DeadBall Squat Clean (60/40)

Monday 3 May - In 12 Mins - 1-10 - Dumbbell Power Clean (15/10), Burpee Over Dumbbell. In 12 Mins - 1-10 - PushUp, PullUp. In 12 Mins - 1-10 - KettleBell Thruster (16/12), KettleBell Front Rack Lunge

Session times today are 8:30am and 4pm

Sunday 2 May - Open Gym 10-11am

WOD - Death by 10m Sprint. Death by Calorie Row.

Doors Open 10am, WOD starts 10:10am